Yoga can be an incredible tool for runners. By improving flexibility, strength and balance, it can help prevent injuries and keep your body running smoothly. Whether you’re logging miles on the road or tackling technical trails, these four yoga poses will enhance your recovery and performance.
Downward dog: the all-in-one stretch
Why it’s great for runners: Downward dog stretches your hamstrings, calves and Achilles tendons while also strengthening your shoulders and the muscles along your spine.
Start on all fours with hands shoulder-width apart and knees under your hips.
Tuck your toes and lift your hips toward the ceiling, forming an inverted “V.”
Keep your spine straight and press your heels toward the floor. Hold for 30 seconds. If it feels good, try “walking your dog” by lifting one heel and pressing the other into the floor, then switching.
Modification: Bend your knees slightly to reduce tension in your hamstrings.
Low lunge: lengthen those hip flexors
Why it’s great for runners: This pose targets the hip flexors and quads (common tight spots for runners).
Step your right foot forward into a lunge, keeping your knee above your ankle.
Lower your left knee to the ground and reach your arms overhead.
Hold for 20-30 seconds and switch sides.
Modification: Keep your hands on your hips or thighs for balance.
Pigeon pose: the hip opener
Why it’s great for runners: Running tightens hip flexors and glutes, and this pose helps loosen them up.
From a plank position, bring your right knee toward your right wrist, letting your shin rest diagonally.
Lower your hips and stretch your left leg straight back.
Lean forward, supporting yourself with your forearms or hands. Aim to hold for 30 seconds before switching sides—work up to several minutes.
Modification: Place a cushion or yoga block under your hip for support.
Reclining spinal twist: release and recover
Why it’s great for runners: This gentle twist helps release tension in your lower back and stretches the outer hips.
Lie on your back and hug your right knee into your chest.
Cross your right knee over your body toward the left, keeping your shoulders on the ground.
Extend your arms to the side and hold for 20 seconds. Switch sides.
Modification: Place a cushion under your knee for added support.
Try adding these stretches into your routine before or after a run, or even on a recovery day. Pay attention to the signals your body is giving you and feel free to tweak any pose so that it works for you. While feeling a stretch is OK, if you notice any pain, numbness or tingling, make sure to come out of your stretch and adjust; it’s always a great idea to check in with your favourite medical professional before adding something new to your training program.
